[1/11/12] Wednesday Wellness: Stress

Stress. 

That's what I've been feeling a lot of the past week. My English class is the cause of this stress.

It's going to be a lllllooooonnnnnnngggggggg semester.

But I can do hard things, right?

Oh please, say yes.

Because of this stress I've been feeling lately, I reviewed a personal training handout on stress that I'd give my clients: 

Stress

How stress affects your body (mayoclinic.com):

If stressful situations pile up one after another, your body has no chance to recover. This long-term activation of the stress-response system can disrupt almost all your body's processes, increasing your risk of obesity, insomnia, digestive complaints, heart disease and depression.

Digestive system: It's common to have a stomachache or diarrhea when you're stressed. This happens because stress hormones slow the release of stomach acid and the emptying of the stomach. The same hormones also stimulate the colon, which speeds the passage of its contents. Chronic stress can also lead to continuously high levels of cortisol. This hormone can increase appetite and cause weight gain.

Immune system: Chronic stress tends to dampen your immune system, making you more susceptible to colds and other infections. Typically, your immune system responds to infection by releasing several substances that cause inflammation. In response, the adrenal glands produce cortisol, which switches off the immune and inflammatory responses once the infection is cleared. However, prolonged stress keeps your cortisol levels continuously elevated, so your immune system remains suppressed.

In some cases, stress can have the opposite effect, making your immune system overactive. The result is an increased risk of autoimmune diseases, in which your immune system attacks your body's own cells. Stress can also worsen the symptoms of autoimmune diseases. For example, stress is one of the triggers for the sporadic flare-ups of symptoms in lupus.

Nervous system: If your fight-or-flight response never shuts off, stress hormones produce persistent feelings of anxiety, helplessness and impending doom. Oversensitivity to stress has been linked with severe depression, possibly because depressed people have a harder time adapting to the negative effects of cortisol. The byproducts of cortisol act as sedatives, which contribute to the overall feeling of depression. Excessive amounts of cortisol can cause sleep disturbances, loss of sex drive and loss of appetite.

Cardiovascular system: High levels of cortisol can also raise your heart rate and increase your blood pressure and blood lipid (cholesterol and triglyceride) levels. These are risk factors for both heart attacks and strokes. Cortisol levels also appear to play a role in the accumulation of abdominal fat, which gives some people an "apple" shape. People with apple body shapes have a higher risk of heart disease and diabetes than do people with "pear" body shapes, where weight is more concentrated in the hips.

Other systems: Stress worsens many skin conditions — such as psoriasis, eczema, hives and acne — and can be a trigger for asthma attacks.

Reducing the effects of stress (The American Heart Association):

• Talk with family, friends, clergy or other trusted advisers about your concerns and stresses and ask for their support.
• Take 15 to 20 minutes a day to sit quietly, breathe deeply and think of a peaceful scene.
• Learn to relax. It's the polar opposite of the stress response. Deep-breathing exercises may put you in a relaxed state. Follow these steps:
• Inhale through your nose to a count of 10. As you inhale, your upper abdomen should rise — not your chest.
• Exhale slowly and completely, to a count of 10.
• Repeat five to 10 times. Try to do this several times every day, even when you're not feeling stressed.
• Learn to accept things you can't change. You don't have to solve all of life's problems.
• Count to 10 before answering or responding when you feel angry.
• Don't use smoking, drinking, overeating, drugs or caffeine to cope with stress. These make things worse.
• Look for the good in situations instead of the bad. Step back from the conflict or worry that's put you in knots and ask what part of it is troubling you most. Are you afraid of losing face? If so, would it really be that bad? Are you angry or frustrated to the point of losing self-control? If so, is your reaction out of proportion? Take a break, talk to someone close and get a different perspective on your troubles.
• Exercise regularly. Do something you enjoy, like walking, swimming, jogging, golfing, walking a pet, tai chi or cycling.
• Think ahead about what may upset you and try to avoid it. For example, spend less time with people who bother you. If you're still working or volunteering, cut back on your hours and adjust your schedule to avoid driving in rush-hour traffic.
• Plan productive solutions to problems. For example, talk with your neighbor if the dog next door bothers you, and set clear limits on how much you'll do for family members.
• Learn to say no. Don't promise too much. Give yourself enough time to get things done.
• Avoid constant stimulation – tv, cd, computer, etc.
• Journal

Stress really does affect our bodies in some not-so-good ways, and it's important to know how to handle stress better.

Breathe.

Relax.

Repeat.